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  6. Rye flour, light vs. Wild rice raw

Rye flour, light vs. Wild rice raw — In-Depth Nutrition Comparison

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Summary of differences between rye flour, light and wild rice raw

  • Rye flour, light has more selenium and vitamin B1; however, wild rice raw is higher in phosphorus, zinc, vitamin B3, copper, magnesium, folate, vitamin B2, and iron.
  • Wild rice raw covers your daily need for phosphorus, 43% more than rye flour, light.
  • Rye flour, light has 6 times more selenium than wild rice raw. While rye flour, light has 17.6µg of selenium, wild rice raw has only 2.8µg.

These are the specific foods used in this comparison Rye flour, light and Wild rice, raw.

Infographic

Rye flour, light vs Wild rice raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 3.9% 20% 34% 71% 36% 56% 0.26% 152% 96%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains less SodiumSodium -71.4%
Contains more SeleniumSelenium +528.6%
Contains more MagnesiumMagnesium +453.1%
Contains more CalciumCalcium +61.5%
Contains more PotassiumPotassium +90.6%
Contains more IronIron +115.4%
Contains more CopperCopper +146%
Contains more ZincZinc +348.1%
Contains more PhosphorusPhosphorus +233.1%
Contains more ManganeseManganese +14.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 17% 0% 83% 21% 15% 40% 54% 0% 15% 17% 5.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin B1Vitamin B1 +187.8%
Contains more Vitamin KVitamin K +210.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +191.1%
Contains more Vitamin B3Vitamin B3 +741.6%
Contains more Vitamin B5Vitamin B5 +61.5%
Contains more Vitamin B6Vitamin B6 +67.1%
Contains more FolateFolate +313%
Contains more CholineCholine +224.1%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.82mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Rye flour, light Wild rice raw DV% diff.
Phosphorus 130mg 433mg 43%
Zinc 1.33mg 5.96mg 42%
Vitamin B3 0.8mg 6.733mg 37%
Copper 0.213mg 0.524mg 35%
Magnesium 32mg 177mg 35%
Selenium 17.6µg 2.8µg 27%
Vitamin B1 0.331mg 0.115mg 18%
Folate 23µg 95µg 18%
Vitamin B2 0.09mg 0.262mg 13%
Iron 0.91mg 1.96mg 13%
Vitamin B6 0.234mg 0.391mg 12%
Protein 9.82g 14.73g 10%
Vitamin B5 0.665mg 1.074mg 8%
Manganese 1.162mg 1.329mg 7%
Fiber 8g 6.2g 7%
Potassium 224mg 427mg 6%
Choline 10.8mg 35mg 4%
Vitamin K 5.9µg 1.9µg 3%
Calcium 13mg 21mg 1%
Carbs 76.68g 74.9g 1%
Polyunsaturated fat 0.584g 0.676g 1%
Calories 357kcal 357kcal 0%
Fats 1.33g 1.08g 0%
Net carbs 68.68g 68.7g N/A
Sugar 0.93g 2.5g N/A
Sodium 2mg 7mg 0%
Vitamin E 0.83mg 0.82mg 0%
Vitamin A 0µg 1µg 0%
Saturated fat 0.15g 0.156g 0%
Monounsaturated fat 0.158g 0.159g 0%
Tryptophan 0.111mg 0.179mg 0%
Threonine 0.278mg 0.469mg 0%
Isoleucine 0.235mg 0.618mg 0%
Leucine 0.556mg 1.018mg 0%
Lysine 0.21mg 0.629mg 0%
Methionine 0.113mg 0.438mg 0%
Phenylalanine 0.445mg 0.721mg 0%
Valine 0.323mg 0.858mg 0%
Histidine 0.147mg 0.384mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 77% 11%
Protein: 9.82 g
Fats: 1.33 g
Carbs: 76.68 g
Water: 11.4 g
Other: 0.77 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +23.1%
Contains more WaterWater +46.9%
Contains more ProteinProtein +50%
Contains more OtherOther +98.7%
~equal in Carbs ~74.9g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 18% 65%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.158 g
Polyunsaturated fat: Poly. Fat 0.584 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Poly. FatPolyunsaturated fat +15.8%
~equal in Saturated fat ~0.156g
~equal in Monounsaturated fat ~0.159g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
61% 15% 10% 14%
Starch: 0 g
Sucrose: 0.57 g
Glucose: 0.14 g
Fructose: 0.09 g
Lactose: 0 g
Maltose: 0.13 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more SucroseSucrose +17.5%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Galactose ~0g

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rye flour, light - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168887/nutrients
  2. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.